Poker pacing run

Based on duration, split the run into thirds:
***Easy effort for first third
***Steady effort second third
***Hold your Steady pace in final third, effort may increase a bit
Always start at an effort that leaves you room to finish strong.
This is an endurance session, keep the effort comfortably aerobic at all times.
Practicing Run:Walk Technique is highly recommended.
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Early season, and if you find that you have to raise HR by more than 5% to hold Steady pace, it is best to dial down the middle pace so you don't have to "race" at the end of the workout. In ALL cases never enter your Threshold zone.
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Most runners are tempted to crank the speed up at the back end. FAR more effective is to lift your pace earlier in the workout and test your ability to hold Steady pace without material decoupling. Learn to control yourself emotionally as it will serve you well on race day

Easy >130, @ > 6:00 pace
Steady 137-145, @5:00 - 5:20 pace
26 min blocks
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Avg hr / mx hr / avg pace
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115 / 132 / 5:52
139 / 144 / 5:18
143 / 148 / 5:20

Very strong in my legs and mind today. Running thru a "snowstorm" @Bodø. Building endurance over the spring with the powerplatform that we have established both for running and riding will be great. My coach have done a great job to create a "easy plan" in all sports. That plan is making me strong. Stronger than ever! Even at the office he want me to be a "rock star" this month. No easy way!

Our photo today is from a photosession with my tri buddy JO, who is a ROCK STAR!